Align Your Spine

Joseph Pilates famously wrote, “You are only as old as your spine.” Keep it in check—and your back pain-free!—with this 10-minute series that promotes mobility, circulation and a long healthy life.

July 13, 2016

July 13, 2016

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By Jonathan Oldham • Edited by Amanda Altman

As a Pilates teacher and physical therapist, I have observed that the clients who derive the most benefit from Pilates have one thing in common: They are consistent with their practice. But research shows that one of the greatest obstacles to a regular practice is a perceived lack of time and not having access to equipment. As a solution to these issues, I was inspired to follow the model of dental hygiene.

Just as daily dental care prevents cavities and gum disease, a consistent spinal hygiene program can minimize the potential for back injury and dysfunction, while benefitting the joints of the extremities. Of course, the ultimate in spinal hygiene is to practice a comprehensive Pilates program on the equipment and mat, as well as to experience the valuable feedback of a teacher in a private or class setting, but when neither is available, performing this five-to-10-minute spinal hygiene series every day offers infinitely more benefits than doing nothing. Not only are these exercises designed to develop mobility, promote circulation and awaken muscles, they also provide a few moments to pay attention to your body and prepare it for your day (or your Pilates session to come).

The following movements, which work all the segments of the body and explore all planes of motion, were inspired by some wonderful preparatory exercises developed by Ron Fletcher, as well as traditional exercises, such as the Mermaid, Semi-Circle and Long Stretch. While performing them, it is important to be completely focused; this will take a basic fundamental set of movements to the level of a seasoned practitioner. As always, it is essential to incorporate deliberate breath and active deep-abdominal engagement. If you know that a movement is contraindicated for you, make the appropriate modification. For example, if you have been advised to avoid flexion due to low bone density, replace the rounded back components with a flat back, or just perform the extension part. If extension movements provoke symptoms in your lower back or legs, then place a pillow under your abdomen for the exercises performed facedown.

I invite you to explore changing the order of the movements if that makes sense for your body’s needs. And feel free to experiment with your own hygiene program, but as Clara Pilates admonished Ron Fletcher about any creative invention in the realm of Pilates, “Just remember your ABCs.” Above all, breathe, explore, pay attention to your body and enjoy. Remember to brush and floss, too!

Ron’s Seated Foot Lift with Contraction or Hinge

Purpose: encourages a vertical posture while sitting; activates and strengthens the deep spinal extensors (muscles along the spine); mobilizes the lumbar spine (lower back) in flexion; develops core control

Modification: Sit on a yoga block or other support to promote a vertical position.
Variation: Pulse on the rotations like you would do in Spine Twist on the mat.

Long Stretch–Inspired Plank on Elbows

Purpose: activates the stability system of the entire body; stimulates the serratus anterior muscles (muscles that keep the shoulder blades connected to the rib cage)

Setup: Get into Plank on your forearms, with your fists together underneath the top of your sternum.

1. Breathe deliberately as you rock forward and back. Do 6–8 reps.

Tips: Do not allow your shoulder blades to “wing out” as you rock—round your shoulder blades slightly forward on your rib cage. Think of a subtle dorsiflexion of your ankles and extension of your shoulders as you go forward, and the opposite as you rock back.

Modification: Place your knees on the floor.

Advanced: Extend one leg toward the ceiling throughout.

Unilateral Tick Tock

Purpose: promotes rotation of the lumbar spine with the upper body undisturbed while avoiding torque of the spine; elongates the hamstrings; prepares the body for Single-Leg Circle on the mat

Setup: Lie on your back, with your right leg extended toward the ceiling—Ron called this position “the exclamation point”—and arms extended at shoulder level, palms down.

2. Exhale, lifting your thigh slightly off of the floor; hold for a count of 3.

3. Inhale, lowering your thigh and extending your knee to return to the starting position. Do 6–8 reps on both sides.

Tips: Actively engage your buttock muscle before you lift your leg. Do not try to lift your leg very high—it only needs to clear the floor. Otherwise, there is too much potential to strain your lower back.

Modification: Place a pillow under your pelvis and abdomen.

Semi-Circle-Inspired Shoulder Bridge

Purpose: improves spinal articulation and trunk elongation

Setup: Lie on your back, with your feet flat on the floor and aligned with your sit bones, arms by your sides and palms down.

1. Roll up to Bridge. Take a deep breath.

2. Reach your arms overhead, palms up. Take a deep breath.

3. Keep reaching powerfully as you articulate your spine back down. Take a deep breath, then return your arms to the starting position. Do 6–8 reps.

Tip: When rolling down, reach your arms back like you would on the Reformer when reaching into the shoulder rests during Semi-Circle.

Modification: If you have shoulder issues, reach straight up toward the ceiling instead of overhead.

Advanced: Perform the exercise with your legs together, or on one leg.

“Lenses” on All Fours

Purpose: promotes distributed motion throughout the spine in flexion and extension; enhances spinal position proprioception

Setup: Get into a quadruped position, with your wrists under your shoulders and knees slightly apart under your hips.

1. Exhale, rounding your spine.

2. Inhale, arching your back. Do 6–8 reps.

Tips: The goal here is to create concave and convex lines in your body, suggesting the even curve of a lens. When rounding your back, emphasize the motion at your lumbar (lower) spine, and then finish the curve with a shallow flexion of the thoracic (mid) spine. When arching, emphasize the motion in your thoracic spine while avoiding end-range extension of the lumbar spine. Allow your head and neck to follow the line of your spine throughout.

Modification: If flexion is contraindicated, perform this exercise from a neutral line to an arch.

Ron’s Plié

Purpose: promotes a vertical standing posture; applies the benefits gained from exercises performed lying down to standing and walking

Setup: Stand tall, with your pelvis, rib cage, neck and head in alignment, feet together and arms by your sides.

2. Exhale, straightening your knees and lowering your arms to return to the starting position. Do 6–8 reps.
Tips: Use a mirror to check your posture. Strive to perform this exercise with the same precision and spinal alignment as Footwork on the Reformer.

Modification: Stand against a wall.
Advanced: Perform it on one leg.

Jonathan Oldham is a Pilates teacher and physical therapist in the Denver metro area. He studied and worked for many years at the Pilates Center of Boulder, and also worked extensively with Ron Fletcher and the Fletcher Pilates Program of Study. Oldham strives to utilize these influences to reach each individual client for their specific needs. For fun, he enjoys singing, cooking and eating natural foods, and ice dancing. What he finds most enjoyable about teaching Pilates is developing fulfilling relationships with clients and colleagues. For more information, visit www.altatherapies.com and www.puravidaclub.com.